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Experts used to recommend a roughly weeklong “loading phase” in which you consume 20 to 25 grams of creatine daily to “saturate” your muscles before dropping to a lower dose.
After the 5–7 day loading phase, muscle creatine stores are fully saturated and supplementation only needs to cover the amount of creatine broken down per day. This maintenance dose was originally reported to be around 2–3 g/day (or 0.03 g/kg/day), [ 20 ] however, some studies have suggested 3–5 g/day maintenance dose to maintain ...
Another effective supplementation protocol called "cycling" involves re-loading every 3 to 4 weeks with the traditional loading dosage for 3-5 days. Without this re-loading, creatine levels can drop to basal levels after a period of 4-6 weeks. Other studies observed that ergogenic effects can be achieved without the loading phase. However, the ...
This study details how women store 70 to 80 percent less creatine than men, and how hormone fluctuations (during menses, pregnancy, post-partum, during and post-menopause) affect creatine in the body.
In pharmacokinetics, a loading dose is an initial higher dose of a drug that may be given at the beginning of a course of treatment before dropping down to a lower maintenance dose. [ 1 ] A loading dose is most useful for drugs that are eliminated from the body relatively slowly, i.e. have a long systemic half-life .
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